Top 5 Exercises For Bigger Glutes

By Author: Andreas Kapodistrias
Total Articles: 1
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First of all let’s clarify one thing, strong glutes aren’t only aesthetically pleasing but also offer a huge amount of benefits. Stability, joint health and power to say the least. Therefore these exercises aren’t only for women but also for men looking to increase their overall strength and stability. Without further ado these are the top 5 exercises for your glutes.

5. Banded Box Squats

SET-UP

• Place band on knees as if performing side walks

• Place box behind you

• Get under the barbell in your Squat Rack

EXECUTION

• Unrack the barbell

• Get into a deep squat position sitting on the box while not allowing the band to cave your knees inwards

• Once sat on the box (don’t roll backwards) take a second to take a deep breath and shoot up while still not allowing the band to cave your knees.

• Repeat for 6-15 reps

4. Weighted Hyperextensions

SETUP

• Go to your gym’s GHD machine

• Place your heels under the mats the machine has with your eyes facing the floor

• Grab a plate

EXECUTION

• ...
... Bring your torso upwards without over extending your lower back

• Try and squeeze your glutes as you go upwards

• Repeat for 6-15 reps

3. Bulgarian Split Squats

SETUP

• Sit on a bench

• Extend one of your legs in front of you

• Stand up and place the other foot flat on the Bench

EXECUTION

• Find your balance

• Dip your knee as far down as you can with your other foot firmly placed on the ground

• Shoot up

• Repeat for 6-15 reps

2. Romanian Deadlifts

SETUP

• Grab barbell from ground

• Stand tall while holding barbell

EXECUTION

• Keep barbell always in touch with your lower body

• Drive hips backwards while keeping your chest up with knees semi- bent ( you should feel the tension in your glutes and hamstrings)

• Get as low as your mobility allows you to (if your lower back starts to bend you need to stop one click beforehand)

• Drive Hips forwards again

• Repeat for 6-15 reps

Hip Thrusts

SETUP

• Bring your back at the height of your armpits on a bench.
• Place barbell with a safety pad on your hips
EXECUTION

• Drive hips upwards while holding the barbell
• Squeeze at top
• Repeat for 6-15 reps

Andreas Kapodistrias is a Sports Scientist and Physiotherapist looking to help people gain deeper knowledge. For more information visit: https://www.basetyl.com/